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BoostcampPNG

PPL

by Эрик Камински

Program Description

Increase overall strength and muscle mass, add 5-10kg every week to compounds and 2.5-5kg per isolate!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 28, 2025 11:32
  • Last Edited
    May 28, 2025 11:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
3
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Cable Crunch
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9.5
2
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
1
15 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 10
5
Kelso Shrug
1
2
12 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8
RPE 9.5
3
Seated Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9.5
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6
@8
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6
@8
@9.5
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8.5
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@6
@8
@10
6
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9.5
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@6
@8
@10
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@10
4
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@7.5
@9
@10
5
Kelso Shrug
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
Day 3
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
@9.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
6 Reps
@6
@8
@8
@9.5
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8
@9.5
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6
@8
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6
@8
@9.5
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8.5
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@6
@8
@10
6
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9.5
Day 5
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@7
@8
@9.5
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@6
@8
@10
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@10
4
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@7.5
@9
@10
5
Kelso Shrug
1 Set
2 Sets
12 Reps
10 Reps
@8
@10
Day 6
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
@9.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
6 Reps
@6
@8
@8
@9.5
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8
@9.5